AMRAP20:

• 5 WB
• 10 push ups
• 15 squats

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch + 2 Kb push press x4
C: Push ups 3xMax
D: DB skull cruschers 2set
E: DB Shoulder flys 1xMax

3 Rounds of:
4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
:30 hang from a bar w/ ribs locked down

+

2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

Run :

For time:

1600m
Rest 3:00
2 x 800m rest 2:00 btw sets
4 x 400m Rest 1:00 btw sets
2 x 200m Rest 0:30 btw sets.

Skills

10-15 Minutes RMU

For time :

Row 1000/900m
10m Handstand Walk ( 2,5m Unbroken )
...into 4 rounds
5 Power Clean 90/60kg
10 Handstand Push-Ups
15 Toes To Bar
...into
10m Handstand Walk ( 2,5m Unbroken )
Ski 1000/900m

TC 18

Uimahalli

Ladder drills 15min
30-50min!
1min : 1min
1) Row - SL deadlift
2) Shuttle run - Thred the needle/side plank
3)Single under - Gymnastic swim
4) Bike - Bulgarian split
5) Squat jump - Copenhagen plank
6) Ski - TGU get up
HR 60-70%

10 Rounds with partner (5 each, YGIG) for time of:

• 500/400m Row
• 20 Pull-ups

Timecap: 30 minutes

Max reps Pull-ups then 50% EMOM

EMOM5
2 Pull-ups